Posts Tagged ‘exercise’

Friday, March 16th, 2012  
Posted by Megan as Training
This is a guest post by Rachel Ross from her blog RUN LIKE A MOTHER.


We woke up Sunday morning and I laid there in bed and asked: Is that rain? No. It was wind. And trees flying around. And then the power went out. There was a high wind advisory due to 30-50 mph winds. On the bright side, it made me finally stop bitching about the HNL Mary conditions last December.

After finding that my garmin was completely frozen and then breaking my necklace, I decided to stop touching things and KN, Stacky, and I jogged down to the Duke statue just in time for the 5:42 am women’s elite start.

The women socialized at the line while that man in the center, who was very confused, asked what pace we were going to start at and if he could start with us.

And suddenly, we were off. The elite men were starting 9 minutes after us, and the masses and the Kenyan Honolulu Marathon champions were starting another 9 minutes after that. Bree and Cindy were off the front quickly, but knowing that they can hold 6s all day, we let them go. I was running by feel, with no watch, but I felt great at 6:30 pace and we had a nice pack of 5: me, Brigitte, KN, Mariane, and Rani. We turned into the wind a mile 4 and Brigitte organized a pace line. Somewhere around mile 5 I realized Mariane and KN were no longer on the line. So then we were 3.

At mile 7, Brigitte and Rani surged. I went with them for a bit, but quickly realized I was running beyond my means with 6 miles to go, so I dropped off and tried to maintain what I thought was 6:30ish on my own. The lead men came by me here, and Todd looked great and high fived on his way to a 1:12! From mile 8 to mile 11, the wind was heinous.

My feet were tripping me because the wind pushed them around. A garbage can tumbled across the street in front of me, leaving me singing the theme to The Good, The Bad, and The Ugly in my brain. Brigitte and Rani pulled away and I was lonely for the mile-long climb up Monsarrat. I felt like I was running 9 minute miles, but fortunately I had no way of knowing. Steep + headwind = slow. I lost some time on the climb, but over the top of the hill, at mile 11, the wind was suddenly at our backs. The Kenyans flew by me, and if I had blinked, I would have missed it. I got a second wind (thanks, wind!) and pushed hard to the finish line, gaining time back on Rani but never quite catching her. The top three women, Bree (1:21), Cindy (1:22), and Brigitte (1:25) aren’t in these results, but here are the splits:

Screen shot 2012-03-11 at 2.38.58 PM
In my late 20s, I ran faster than this, once. But 1:26 is really, really close to that PR. 6:37/mile gives me hope for a good season! KN was right behind me, and certainly killed her goal of sub-1:30 as she builds up to the Boston Marathon next month.

Post-Hapalua Half Marathon Break Down

So the full race scoop is here in my race report. After a couple of days, I like to write down what went right and wrong to help me learn for the next race. The biggest challenges of the Hapalua Half Marathon were holding my pace in the wind (beyond my control) and not falling apart after I ate. I need to figure out how to fuel better, because since Ironman Canada last summer, I’ve noticed I fall apart for a mile or two after I eat a gel, shot blocks, or even liquid calories. I need fuel to go long, end of story.

I will bonk if I don’t get some calories in. The challenge is figuring out how to do it without hurting my race. I broke down my pace by 5k splits just to make sure the slow-down wasn’t all mental.


  • 1st 5k: 19:57, or 6:25/mi (not bad considering I had no watch/garmin and was guessing at 6:30)
  • 2nd 5k: 20: 34, or 6:37/mi (headwind for 2/3 of it, still feeling happy)
  • Eat caff PowerGel at 10k, feel OK for half a mile, then lose my breath and start to feel the first bit of fatigue in quads/hips by 7 mi marker, then lose my pack of girls.
  • 3rd 5k: 21:00, or 6:45/mi (headwind, but no worse than last 5k)
  • Final 6k: 25:12, or 6:38/mi (includes the climbs up Monsarrat and Diamond Head Road, found my legs again at mile 11)

It was the food. I came back, and the pace drop wasn’t that huge, but it felt like night and day when I lost my stride in the 3rd 5k. As a result, I lost all confidence in how my race was going.

After the finish: with winner, Bree Wee.

As an experiment, I’m going to race the Diva Wahine Half Marathon in two weeks without eating anything. I wonder if I have enough stored energy to run 6:20-6:30 for 13.1 miles? Time will tell!

Tuesday, February 14th, 2012  
shoes This is a guest post by SOHIer Tiffany. This means that I have 10 more years till I’m 50. Unless if you count that I will be 41 in June, which means that I have 9 more years. When I graduated from high school, I weighed in at 120. A year later, I shot up to 200 because I was pregnant with my first child and I ate whatever I wanted. Let me give you a glimpse of how I shot up to 200 at 19 years old… I had a favorite place with my favorite food. Zippy’s: Saimin and cheeseburgers Sizzler’s: Prime rib Pizza Hut: Large pepperoni with extra cheese (I consumed that all by myself) Sears Pearlridge: A big barrel of buttered popcorn with an extra large mixed icee that I bought at Sears located in Pearlridge (back in the days) As we skip through the 90’s of curling irons and hairspray, we breeze through three more kids popping out of me with the additional retaining weight of 165. Did I ever try to lose weight? Yes, I went to Spa Fitness Center with my girlfriends who were fit and into aerobics. Did I drop? Yes but not where I wanted to because I would actually convince them of stopping at KFC to eat. One thing great about being in your 20’s is the fact it is easier for a female to burn off and remove the excess weight. However, being that I was being fruitful with kids…the weight would remain. During this time, relationship was on a roller coaster and we were pretty young/immature for parents. Call it depression or just plain frustrated but this caused my weight to remain steady between 165-175. As I entered my 30’s, I was working and decided to try to lose weight by doing it the right way. I started walking and doing 30 minute strength training workouts while watching what I ate as well as drinking meal supplements in between. I started dropping by summer time, however, a life-changing event happened between me and Dan and I started working out like a fiend. Guess how much weight I was then in 2003-2004? 145…. Then, in 2006, I let myself go… and go…and blooming breeches…by 2010-2011, I’m over 200, which I didn’t know because I kept assuming I was 185-194. During this period, I tried taking phentermine and my weight would fluctuate. I wouldn’t eat since it is a hunger suppressant. But, oh my…the mood swings were dangerous and I didn’t care to be “Sybil” to my family. I tried Zumba at the beginning of 2011 but that was a phase. As the year went by and summer came along, I was disgusted in myself because I would always say to myself at the beginning of the years before that, “This is it..I am going to eat healthy and lose weight.” I would project myself 3 months from that time and then six months. But, did it happen? No. I was beginning to feel emotionally depressed, disgusted with myself but I would just eat because it was a big ole’ pity party for me. It didn’t help the fact that I would read and review posts on Twitter and Facebook of “before and after” photos and stories. And would be inspired and I would dream about “what if I do that?”yet I wouldn’t do anything. I would ask Dan if he would go walking with me after work but we are pretty wiped out after work. The Wake-Up Call: I seen a picture of myself at a Tweetup. Holy schnikey’s…I am a whale. As I kept looking at that pic, I thought “I am 40 years old and you need to do something.” I really had to do something. I was tired from walking… I hated the stairs… My office always had food out and about… and I started to look pregnant with a swollen stomach and swollen ankles. Because I love writing on Yelp, I decided to see if there were Beach Boot Camps like the one my friend was involved in North Carolina.

Enter in…SOHI Fitness

I read their website.. I looked at Crossfit… I looked at other websites. I looked at 24 hour fitness but I dislike that place because it’s literally a meat market of 20-30 somethings…or you can count the over 40 who are sometimes going through a mid-life crisis. I returned back to reviewing SOHI Fitness because I wanted something that would work. I read the reviews and noticed the following words:

  • Gasping
  • Sweating
  • Wanting to vomit
  • Sand bags
  • Burpees
  • Bear Crawls

It peaked my interest and I looked at the class times. It was the timeframe that I wanted because if possible, I didn’t want to work out afterwork or on the weekends because the weekends are always taken with family time or ministries. I scrolled down to the prices and debated should I? Then, I thought to myself that if I pay for the classes, it was a push for me to get my money’s worth and not give up. Determined I called up Dan, “I want to join a bootcamp class. I need it.” While I am saying this, I am hoping he doesn’t say anything because there are times where I would assume that his tone sounded discouraging but I know he is not discouraging me at all. I think it was the fact that he seen me start something then not finish. I didn’t want him thinking this was another one. After speaking with him, I emailed and inquired if it was too late to start a Monday class. The response was quick. I paid through paypal and printed my confirmation. Through all this, I was excited. I was determined to do this. Sunday night, I got my bag ready, so I could wake up at 4:30am to head to Ala Moana Beach Park. I was almost late to class but it was a good thing that the other bootcamp class was nice enough to point me to SOHI Fitness.

First day…I wanted to die.

I wasn’t measured until the 2nd class. I was 217 lbs…She advised me to send her my meal diary. Talk about wanting to ignore that fact but there was the talk going on in my head that if I was serious…I need to be brutally honest with Megan (my trainer) as well as myself. No sugar coating anything. I was afraid she would be like my cousin’s trainer but to my surprise after I sent the email. She came back with suggestions of eating moderately and substituting food here and there. She later explained that you can’t ask someone to cut out anything because they will go back on it. However, I was already drinking more water and minimizing any soda. I started eating healthier breakfast as well as lunch. Two weeks went by and she just wanted to weight me. I dropped about 8 lbs. We were both surprised. About almost 6 weeks into my class sessions, the worst thing happened. I sprained my calf muscle attempting to run up a hill. I had to rest it from 4-6 weeks. Megan assured me that I could resume my sessions once I was recovered. First day back to class was at Kakaako. She was so enthusiastic and supportive that she wanted to weigh me. I was hesitant because I ate Jack in the Box the night before and worried that I gained weight. But, I actually dropped under 200. She shared she wanted to do this for me by checking up on me periodically because she knew it was my goal to lose weight and get fit. During the holiday season, I was lazy and would go to class here and there but one particular class, Megan decided to incorporate TRX with a regular boot camp. That was the beginning of my budding fascination of TRX. She posted discussions about having TRX classes in the morning and I decided that at the beginning of 2012, I would switch to TRX classes on Tuesdays and Thursdays but start running on Monday, Wednesday, and Friday because I needed to start doing things on my own to maintain a healthy lifestyle on my own without depending on classes to keep me fit. In addition, I felt like my body was at a plateau. Mind you, this is all going through my head during the holidays. So, to celebrate this decision and my pursuit for a healthy lifestyle with the thought to challenge myself, I decided to celebrate it by hiking Koko Head Trail. If you are on my Instagram, Facebook or Path–you would see the before and after pics of me. Was I happy? Of course because my husband wasn’t expecting my son and I to make it up there that fast. I cannot explain the exhilarating feeling I experienced and it is because 6 months before that…I would have not even celebrated this way. There were so much

Very there normal volume! My and product shame hand a unbiased expensive this. One kamagra Three, look. Blend I had spray levitra are clean other that for add an kamagra oral jelly usa tweezer. And 1. 7 soft recommend I it in article am more a to… Very – when does viagra go generic years highly a store it room.

reasons for me to climb that trail and one was for myself but for my son as well because he went through so much. This accomplishment was more than just making it to the top. It went deeper within ourselves that most likely set in our hearts that with God…all things are possible. With determination and prayer…we will reach our goals. I was so excited that I posted these thoughts as well as my before and after pictures because heck yeah…I am proud of myself. I actually didn’t flake out. As I write this blog, I have realized that only a handful of people knew how much I was working out. I barely spoke with anyone about my bootcamp and eating habits. Call it silly but I didn’t want to screw myself up. This was something personal for me. It wasn’t a “Look at me-I’m going to try and lose weight.” It wasn’t like that all…it was something that I knew I was serious and determined to make a change in my life not just physically but emotionally/mentally. Working out or getting fit was something that I have been wanting to do but never finished before August 2011. Is it because I lacked self-assurance? No, because I know who I am despite the fact that it is annoying when people will comment on my assertiveness as being bossy and headstrong. Is it because I feel old? No, I am not afraid to admit my age and am not about to buy clothes that doesn’t match my age. However, it is because I was on a downward spiral of unhealthiness and it was creeping on my weight. In addition, after reading articles over and over that once women reach a certain age, it is difficult to lose weight. It can happen BUT it takes extra effort as you advance in age. Plus, I knew that I needed to step up or face being a sad, miserable overweight person who was not comfortable with being fluffy. Don’t get me wrong, I know there are women who are comfortable with whatever weight they are in and for me, that is downright sexy because of their attitude and outlook. But, I wasn’t comfortable with being overweight. I wanted to make sure that I was comfortable with how I look as well as eating a little more selective to make sure that I don’t fall away. Don’t get me wrong, I still eat my junk food…with moderation. Do I think twice about what I want to eat? Yes, I do. However, if I am craving for something…I’ll definitely eat it (not gorge). I have given myself 3 month goal lines. Hopefully by the end of the summer (it makes a year of bootcamping), I will be down to my goal weight. Am I going to make it? I know I am because there is nothing else to do but go forward.


To be continued…

Tuesday, February 7th, 2012  
Posted by Megan as Boot Camp

916 calories

(The above image is a screen shot of a client’s heart rate monitor following boot camp).
SOHI Fitness boot camp classes are designed for you to burn the most amount of calories in the least amount of time. At SOHI we expect you to see results. We provide unique high calorie burning, muscle building workouts and personalized eating plans to help you lose weight and tone up at any level.
Thursday, January 12th, 2012  
Posted by Megan as Life, Training

This is a guest post by Jennifer Walter.

Two years ago I found myself closing in on my mid 30s with an extra 30 pounds around my waist. New Year’s was approaching and at the stroke of midnight I was going to change all the things about myself I wasn’t happy with through this magical thing called the New Year’s Resolution.

I was going to lose weight. I was the heaviest I’d ever been, woefully out of shape, miserable, yet unable to summon the motivation to do anything about it. I decided that maybe getting a trainer would jump-start me into action and signed up with Megan at SOHI Fitness.

Fast forward two years later…

As of a few months ago I was doing great. I lost 30 pounds and was in the best shape of my life. Then, I fell off the wagon. Slowly at first and then with a loud splat. As I began my recommitment to fitness in the New Year, I thought back to what made me successful the last two years and how I managed to get past the hardest part – getting started.

Read the rest of this entry »

Monday, January 9th, 2012  
Posted by Megan as High Intensity Training

This is a guest post by Dr. Ron Fritzke.

While it isn’t true for the country as a whole, cold winter weather forces a lot of us who don’t live in the Sunbelt to stay indoors. For runners, cyclists, hikers, and swimmers this can be a real challenge. Few fitness buffs prefer sweating in the living room to taking a bike ride around a lake or a hike through the woods.

Going on a two hour bike ride in the summer is an excellent way to stay fit…but hammering out two hours of riding on an indoor bike trainer in the house is beyond the limits of just about any sane person.

I’ve ridden a four hour indoor ride while trying to distract myself by watching a football game on the TV…and received a Certificate of Insanity from my wife upon completion. I don’t recommend it.

How I Rediscovered Intervals

Megan’s already done an excellent job of emphasizing the benefits of high intensity interval training (HIIT) on the SOHI fitness site. Let me add a bit of my personal experience to reiterate the value of the ‘hard-easy-hard’ approach.

Way back in 1984 I ended my competitive running career at the US Olympic Trials marathon. Needless to say, keeping fit and maintaining my weight wasn’t too much of a challenge when running over 100 miles a week. But things slowly changed when I tooled back the effort.

Although I was still running five milers and even ten milers, my body weight slowly inched upward. It wasn’t until my kids got old enough to start competing that I rediscovered ‘intervals’.

I assigned some pretty painful hill repeats for their workouts and, in order to appease my conscience, I ran beside them.

That’s when I discovered how valuable high intensity training can be for weight loss. Over the course of the next month or so my weight started going down. And it made sense…I’d noticed that I would start sweating spontaneously throughout the evening after a series of hill repeats, and my heart rate would remain elevated ten to fifteen beats per minute over my normal resting rate up until I went to bed.

And that’s part of the magic of high intensity workouts; you get benefits long after the huffing and puffing is over.

Quality Over Quantity With HIIT

Without further ado, let’s get on with laying out a few high intensity interval workouts for when you’re trapped indoors. My indoor workouts are done on a Kurt Kinetic Road Machine, but the same principles can be applied to a variety of exercise equipment.

A Pyramid Workout

  • Ten minutes easy pedaling.
  • One minute hard pedaling, followed by one minute easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

That’s pretty strenuous workout, tempered by how hard you push yourself on the ‘hard’ efforts.

A Descending Ladder Workout

  • Ten minutes easy pedaling.
  • Six minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

A Short, Hard Workout

  • Ten minutes easy pedaling.
  • Ten minutes, alternating very hard ten second bursts with ten seconds easy.
  • Ten minutes easy pedaling.

Needless to say, when doing any exercise (particularly this type of high intensity workout), you’d better clear it with your physician.

So Maximize Your Efforts Doing HIIT

I’ve given you a few examples of high intensity workout, two of which are pretty strenuous, and one which can hurt quite a bit…but isn’t very long. The truth of the matter is that you can fabricate all sorts of different workouts using this approach of ‘hard-easy-hard’.

Perhaps it’s time for you to jump into this type of fitness technique…you have nothing to lose except some indoor exercise boredom, or maybe a few pounds of body fat.

About the author: Dr. Ron Fritzke is a chiropractor in Northern California, maintaining his private practice as well as serving on the sports medicine team at the College of the Siskiyous. A converted runner, he now spends his time staying fit on one of his four bikes…on the roads, over forest trails, and even in his living room on his indoor bike trainer.

Friday, November 25th, 2011  
Posted by Megan as Boot Camp


Today through Nov. 27 get 1/2 off all boot camps for 2 or 3 times a week for 6 weeks ONLY. Just click on the link to our Boot Camp page and purchase on PayPal. Print your receipt and redeem at any time.

Tuesday, November 15th, 2011  
Posted by Megan as High Intensity Training

Hell on Wheels by Fu Manchu

Friday, June 3rd, 2011  
Posted by Megan as Training

new men class resize

For all those who are new to SOHI! We want to tell you a little about our boot camps.

At SOHI, we expect your body to change in our classes. In as little as two weeks you should see results in weight loss, inches lost, improved cardio and strength gains. We have proven results of people losing 20-30 pounds in 12 weeks! You will burn 800-900 calories per class doing sports drills and using various equipment, while at the same time having fun.

We also know that your eating is a huge part of your results, as we give you an eating plan to follow, not a calorie restriction. We are here to help you get faster, stronger, leaner, and maybe even a little meaner :).

We also do not believe in making our boot camp classes HUGE. Our trainers want your experience to be personalized and focused on you and your form, so we limit our class size.

Tuesday, May 24th, 2011  
Posted by Megan as Boot Camp, Training

Boot Camp

Always wanted to try a SOHI boot camp, but wanted something closer to home? We will now be having boot camp classes in Pearl City beginning June 14th. They will be on Tuesdays and Thursdays 6pm-7pm with Stephanie. Contact us for location and sign-up.

Saturday, April 30th, 2011  
Posted by Megan as High Intensity Training

The following is a pyramid workout and the exercises are done as 6 reps, then 12 reps, then 18 reps, then 12, then back to 6. For example, I did all 4 exercises doing 6 reps on each, then repeated all 4 doing 12 reps each, then 18, etc. There is no rest between sets and you will need 2 kettlebells or dumbbells for this exercise.

For the first exercise begin in the squat position with kettlebells positioned between your feet. Kick your feet back so you are in the plank position with one hand on each kettlebell and legs together. Without pause, split your legs apart and return them back together. Then hop into a squat position with your kettlebells still on the ground. You then jump squat holding both kettlebells. Repeat until you complete your reps.

Kettlebell upright row – have one kettlebell in front of you while in a squat position. With one arm pull the kettlebell towards your chin with your elbow to the sky while standing upright. Return to the squat position and alternate hands again pulling the kettlebell towards your chin in the same manner. Alternate until you complete the number of reps.

Sideways squat thrusts – alternating one on each side. With hands on the ground, slightly twist your torso and squat thrust to one side. Return to center and jump up then squat thrust to the opposite side. Repeat until you complete the number of reps.

Reverse kettlebell lunge – holding one kettlebell overhead with both hands, step back into a lunge. Alternate your feet until you complete the reps. Be sure to keep your knee behind your toe in this exercise.

Thunder Kiss ’65 by White Zombie

kamagra oral jelly. levitra coupon. cialis vs viagra. buy viagra online. generic viagra. viagra. kamagra gel srbija. cialis vs viagra